Florida Strength & Training Program

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WARM-UP

Prior to every training session whether it is strength training, conditioning, or agilities session a complete warm-up and flexibility session must be done. A proper warm-up will:

• Increase the body temperature prior to training

• Prepare the major joints for strenuous activity through all ranges of motion • Increase flexibility of specific joints for increased range of motion

• Mentally prepare an athlete for the training that is about to be done General Warm-Up

The following activities can be done prior to any workout:

Light Jog - 5-10 minutes of continuous jogging at a moderate pace

Jump Rope - 3- 5 minutes of continuous jumping or See Agility/Footwork Section for

specific jump rope programs

Bike/Stairmaster/Cross Trainer - 5-10 minutes at a moderate intensity and pace

An indication of a good warm-up is a light sweat. Follow the general warm-up with a brief stretch and then move onto the specific warm-up. A longer, more complete flexibility session should be done after the specific warm-up

Flexibility

Flexibility is an important variable in athletic development. Flexibility can aid in the increase of speed, power, agility, quickness, and strength. Flexibility is also a key

component in the prevention of injuries. A greater range of motion in joint can reduce the chance of muscle tears, ligament strain, and injury to connective tissue. Also a greater range of motion that a joint has, the more efficient the muscles, tendons, ligaments and the joint itself will be when they are put through strenuous activity.

Flexibility is joint specific so every major joint structure must be stretched regularly in order to maximize the effects of a program. In addition to static and dynamic stretching programs, proper strength training may increase flexibility. Current research demonstrates that strength training through a full and safe range of motion can lead to increases in joint flexibility,

Points of Emphasis:

1. Always perform a general warm-up prior to stretching. 2. Be relaxed while stretching

3. Begin all stretches slowly; ease into position, hold, ease out of stretch 4. Hold all stretches for 10-15 seconds

5. Do not bounce. This could cause injury and prevent flexibility development by not allowing the muscle being stretched to relax.

6. Do not stretch so far that you experience joint pain.

7. Always stretch before and after workouts. Stretching post-exercise will prevent soreness and accelerate recovery.

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Feet

Feet Together (Standing)

• Feet together, reach hands toward toes. • Relax low back. • Do not bounce.

Legs Spread

• Spread feet as wide as possible, while maintaining balance. • Reach with both

hands to ankle. • Complete a rep to the

left, right and middle.

Lean Left – Right

• Feet slightly narrower than previous stretch. • Lean to side with toes

pointing forward and feet flat.

• Keep chest up and back flat.

Hip Flexor

• Keep 1 ½ to 2 feet of space between heel and knee. • Push hips down and

forward.

• Keep chest up and back flat.

Hip Flexor – Twist Over

• Same as Hip Flexor stretch.

• Put opposite elbow on knee and twist. • Try to get shoulders

parallel to thigh of front leg.

Squat Stretch

• Take a position with your feet slightly wider than shoulder width. • Keep your heels on

the ground and chest up.

• Back should be flat. • Push out on knees.

Quad Stretch

• Remain on side. • Slowly pull back on

foot.

• Keep hips in extension to stretch hip flexor.

Calf Stretch

• Keep legs straight. • Keep heel on ground. • Keep hips high.

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Feet Together (Seated)

• Feet together, reach • hands toward toes • Relax low back • Do not bounce

Groin Stretch

• Pull the heels as close to the body as possible • Push out on the knees

with the elbows

Legs Over Head

• Relax the low back • Try to extend legs • until straight with toes pointed down • Do not bounce

Knees to Chest

• Pull the knee to the chest

• Opposite leg should be straight

Extend the Leg

• Grab high on the calf • Extend the leg by

pushing the heel to the sky

Leg Over

• Keep the shoulders and hips flat on the ground • The leg across should

be perpendicular to the torso

Modified Hurdler

• Bring heel to leg • Keep leg straight and

flat on ground • Reach with both

hands

Spinal Twist

• Apply pressure to leg with elbow

• Turn shoulders to 90 degrees

• Foot of bent leg must be flat

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Strength

Training

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STRENGTH TRAINING FOR FOOTBALL

Strength is an important variable as it pertains to football conditioning. Strength is the basis for all components of physical training. Stronger athletes have an advantage as it pertains to competition, everything else being equal. Strength fits into the equation for power and speed development, agility and quickness, conditioning, and flexibility. Strength training can also help each athlete’s confidence, help minimize injuries, decrease rehabilitation time, and give meaning to the entire team or program.

Philosophy of Training

The philosophy of training is based on a precise, year round plan. This plan is well thought out and involves various activities that will develop each individual into the best football player possible. The strength training plan is based on the progressive overload principle. Athletes will improve in strength by slowly and periodically adding resistance to the body. The body adapts to these stresses by becoming stronger.

Utilizing multi-joint, ground based exercises performed with proper techniques and progressively overloaded will help enable each athlete to gain the needed total body strength to 1) enhance athletic performance, 2) be more resilient to injury, and 3) improve self confidence.

Strength is the foundation of all other trained components. It is very important to develop a great base of strength training prior to extensive specific training.

Key Elements of Productive Training:

Intensity: The prime aspect of a successful training program. In order to achieve goals an

athlete must have training passion rather than just getting through the workout.

Consistency: Remaining consistent throughout a training program, before, during and after

workouts. Preparing the body to train with good eating habits, proper rest and recovery as well as training with a high level of intensity day in and day out.

Accountability: Being accountable to teammates to show up each day with a high level of

intensity and mental readiness. Also being accountable to yourself for lack of intensity and poor eating and recovery habits.

Mental Toughness: Training hard each and every day is not easy, neither is being a champion.

In order to reach goals you must be mentally ready to compete each workout and mentally strong enough to push through.

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PRINCIPLES

Warm-up

Every strength training workout should be proceeded by a warm-up and stretching session (see warm-up section of this manual). The warm-up should take a minimum of 5 minutes and the athlete should break a sweat. Follow the full stretching program given in this manual.

Frequency/ Duration

Post season 3 x week, off season 3-4 x week, pre season 3 x week, in season 2 x week on non-consecutive days. The second strength training workout should be at least 48 hours pre

competition. Workout length during the off season should not exceed 1 hour, inseason training may only last 30 minutes. Each major body part should be trained 2-3 x week on non consecutive days, 8-12 exercises per day, 1-3 work sets per exercise, 10-20 total work sets per workout.

Full range exercise

Every rep of every exercise should be performed through a full range of motion (all the way up, all the way down). This will strengthen the whole length of the muscle as well as adding functional flexibility.

Use strict exercise form on all exercises

Make the muscles do the work. Eliminate all bouncing, arching and throwing the weight. If you have to cheat to perform a rep then the weight is momentarily too heavy. Do not count cheated reps.

Emphasize the lowering of the weight

It should take you twice as long to lower a weight as it did to raise it. The same muscle that lifts a weight also lowers it. You can lower approximately 40% more than you can raise so do not waste this part of the exercise.

Record all workouts

In order for you to get stronger you must attempt to do more repetitions with a given weight or increase the weight. This must be done on a regular basis for you to achieve results. Recording workouts allows you to challenge yourself and keep progress of your gains, otherwise your training will be haphazard and unproductive.

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How many reps?

Any repetition range from 5-20 will work well as long as you are consistent in your form and effort. Avoid changing rep ranges too frequently, as this will not allow your body to adapt to a specific stimulus. On the other hand a change in reps may be all you need to break out of a strength plateau.

How much weight?

As much weight as possible. The weight used should be heavy enough to make the set very hard but not too heavy where you are unable to reach the goal number without assistance or cheating on a rep.

How many sets?

The number of work sets can vary from 1-6. This does not include warm-up sets. We use a wide variety of sets and reps to achieve variety and different adaptations. The key ingredient in each is perfect form and intensity.

How much time between sets and exercises?

Rest 1:00-2:00 minutes between sets of the same exercise. Rest between exercises should be minimal but allow enough time to mentally prepare for a maximum effort. Do not waste time chatting or socializing during a workout. This reduces intensity and negates the conditioning effect.

How many workouts per week?

Superior results can be obtained from strength training every other day. You may split your workouts into lower and upper body but no more than 4 strength training sessions per week are necessary. Train each part of the body 2 x week. Remember that strength training is only one part of developing the total athlete.

What exercises and in what order should they perform?

Perform exercises for the entire body, done in a balanced fashion. An exercise where you “push” should be complimented with one where you "pull”. In general, you should exercise larger muscle groups before small ones. Perform exercises for the hips, thighs, back, chest and shoulders before working the calves, arms, forearms and grip.

Warm-up Sets

Listed on the card as “wup”. To prepare your muscles, tendons, ligaments and mind for intense training it is sometimes necessary to do a few warmup sets. These sets need to be done before a multi joint exercise which is performed early in the workout (ie. Bench Press, Squat, Deadlift), and should prepare you, not tire you out. Progressively add weight to each warmup set and perform between 1-8 reps as needed. The heavier your first work set, the more warmup sets you will need. Example for a squat workout where 405 lbs x 10 is the first work set: 135 lbs x 8, 225 lbs x 5, 275 lbs x 3, 315 lbs x 1, 365 lbs x 1, 405 lbs (work set) x 10.

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Work Sets

Listed by total # (ie. 20), goal # (ie. 10) or a range # (ie. 8-12). Use a weight which is as heavy as possible to meet your goal, while performing perfect reps. Record only full and perfect reps on your workout card. The rep does not count if it is not performed correctly. Use the particular rep scheme instruction to find your starting weight, calculate the percentage of your estimated one rep max if necessary. Once you satisfy the rule given for that particular scheme increase the resistance in the next workout.

SET/REP SCHEMES

The following set/rep schemes will be used during the off-season or pre-season strength training workouts. The specific set/rep scheme for each exercise is listed on the card. If no indication is given, use the heaviest weight possible to complete the given number of reps for each set. The weight may have to be decreased for each additional set in order to achieve the goal number.

Range Sets (10-15, 8-12, 6-10)

Perform maximum reps using a weight that the reps achieved fall into the rep range. If two or three sets are required, lower the weight by 10-15% to achieve the reps within the range. Once the top number of reps are achieved on the first set, add 5-10% for the next workout.

Advanced Techniques

Use the following techniques immediately after the range sets

50% Sets: After performing the 1st set to failure, rest 1:30 and use the same weight for a second set. Again perform as many reps as possible; the goal is to complete 50% of the reps achieved on the 1st set.

Regression Sets: After performing the 1st set to failure, rest 1:30 and reduce the weight by 25%. Again perform as many reps as possible, with the goal being reps achieved in the same range as the 1st set.

Breakdown Sets: After performing as many reps as possible, immediately reduce the weight by 25% and continue performing reps to failure. Rest should be minimal. With the range sets, perform the breakdown on the last set only.

Total Rep Sets (40 Total, 20 Total)

Perform sets of 8-10 reps until the desired total number of reps is achieved. Take 30-40 seconds rest between each set. Once all reps are achieved with a minimum number of sets, add weight.

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Same Weight Sets

3 x 10, 3 x 6: Use the same weight for all sets. Once all reps are achieved add 5-10% for next workout.

15/10: Use a weight that 15 is difficult and could not be repeated. Once 15 and 10 are completed add 5-10% for next workout

CHART PROGRAMS

The following exercises utilize a chart for progression. The charts enable these

exercises to have a consistent progression. For each exercise use an estimated max or

find a max with a 5-9 rep max test. Set and rep schemes for all other exercises directly

follow.

Bench Press

3 x 10 - 4 x 8 - 4 x 6 - 4 x 5 - 5/3/3/3

Once an estimated max has been found, complete the workouts using that max for the duration. When shown, perform the phase for two weeks before progressing to the next.

Assault 5

Once an estimated max is found, complete the first workout using that max. The last set (5+) is as many reps as possible. If all sets are completed, progress the max by 5lb.

225/185 Max

If a 225/185 Max is done as a test, it must be done during training. The 225/185 Max can be done on a second upper body day or as a replacement for a bench workout.

Barbell Incline Press

10/8/6/4

Using an estimated max, follow the chart to complete the workout. If a workout is successfully completed progress the max by 5lb for the next week.

5 x 5

Reduce the working max by 10-20lbs when changing from 10/8/6/4 to acclimate. When each workout is successfully completed, progress max by 5lbs.

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DB Incline / DB Shoulder Press

12/10/8 – 10/8/6

Using an estimated max, begin with 12/10/8. Keep the same max to complete 10/8/6 the following week. If successfully completed progress max by 5lbs.

Squat

3 x 10 - 4 x 8 - 4 x 6 - 4 x 5 - 5/3/3/3

Once an estimated max has been found, complete the workouts using that max for the duration. When shown, perform the phase for two weeks before progressing to the next.

8/6/4/2

Once an estimated max has been found, complete the workout. If the workout is successfully completed progress the max by 5lbs.

Old School Squat Routine

This is a work set chart. Use the set of 2 from the previous week as the work set. Try to perform as many perfect reps as possible with the work set. When form begins to falter IMMEDIATELY rack the weight.

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Strength Training

Specific Warm-up

Prior to each strength training workout, complete the following specific warm-up exercises. These exercises have been designed to properly prepare each athlete for heavy, intense strength training. On upper body days perform the upper body warm-up followed by the static shoulder stretches. On the lower body days, perform the lower body warm-up exercises followed by the static stretches for the lower body. The exercises should be enough to get the body properly warmed up. A good indication of a good warm-up is a light sweat.

Prior to Lifting

UPPER BODY WARM-UP EXERCISES Front Shoulder Rolls

Back Shoulder Rolls Stick Stretches 1:00 jump rope 2 x 10 yd Front Crawl 2 x 10 yd Back Crawl 2 x 10 yd Side Crawl Static Shoulder Stretches

*Perform the crawl in a slow controlled manner, with the butt higher than the shoulders. This exercise will help in the stabilization of the shoulder region. Be sure to keep the butt higher than the shoulders. The majority of weight should be on the arms.

Prior to Lifting

LOWER BODY WARM-UP EXERCISES 1:00 Speed Jump Rope

Crossover Hip Walk Back Pedal 2 xs10 yd Carioca 2 x10 yd Butt Kicks 2 x 10 yd High Knees 2 x 10 yd Wall Exercises: Hip Flexion/Extension

Continuously drive knee as high as possible, followed by driving the leg down and back into hip extension under control. Stand tall and avoid leaning forward.

Abduction/Adduction

Leg swings continuously back and forth across body in a controlled manner, while pivoting on the ground foot. Leg height should be emphasized.

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Standing sideways, step over the hurdles driving the knee up to chest height. After both legs are over the hurdle, step under the next hurdle in a squat position, while keeping the torso in an upright position. Alternate hurdles.

Lower Body Static Stretches

Exercise

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SQUAT

Starting Position: Position the bar on the trapezius muscles. Adjust hands comfortably, wider than shoulder width. Lift the bar off the rack

and take one step back. Position your feet slightly wider than shoulder width and flare the toes out at a 45 degree angle. Legs should be wide enough to allow to squat at a proper depth but not too wide so that the knees come inward when squatting.

Movement: Keep heels flat on the floor, chest out and chin up. Begin the descent by flexing at the hips, sticking the rear end out slightly and

bending the knees. Keep the head up and chest out throughout the movement. Squat until the thighs are parallel to the floor. Do not bounce in the bottom. Rise from the bottom position forcefully but under control. Imagine pushing the heels through the floor. The shoulders must rise before the hips so that the body stays in the correct position. The back should be flat but angled forward slightly. Rise the hips and chest at the same time. Slow down near the top to maintain control. Settle at the top, take a couple of breaths and perform another rep.

DEADLIFT

Starting Position: Position the feet the same as squatting . Position the body over the weight with the knees bent, chest out and chin up. When using a

Trap Bar or dumbbells, the hands should be at the heels with palms facing one another. With a straight bar, position the bar close to or against the shins with a one hand over, one under grip.

Movement: Keep the heels flat on the floor, chest out, chin up. Lift the weight using the hips and thigh muscles. The shoulders will rise before the

hips. Imagine pushing the heels through the floor as the weight is lifted. The back should be flat but angled forward slightly. The hips should come forward as they rise. Come all the way to the top so the body is standing erect. Lower the weight back to the floor in the reverse manner that it is lifted. Do not bounce the bar off the floor.

LEG PRESS:

Starting Position: Position feet on the platform so that the knees do not come over the toes when doing the exercise. Keep your rear end all the way

down in the seat. Position the seat close to allow for a full range of motion and so the carriage does not contact the bumpers before reaching a thigh parallel position.

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WALKING LUNGE

Movement: Hold dumbbells in both hands. Step out with the right foot and bend the right leg until it is parallel to the floor. Keep the torso near vertical

throughout the rep , chest out, chin up. Step out far enough so that at the bottom the shin is perpendicular to the floor. Stand up straight then step out with the left foot (this is one rep) and repeat alternating legs until completing the required number of reps. Can also be done for distance.

SINGLE LEG SQUAT

Starting Position: Place the back foot on a bench with the front leg out. Hold dumbbells in both hands. The front leg should be out far enough so that the

shin will be perpendicular to the ground in the bottom position.

Movement: With the upper torso vertical, chest out, chin up, lower yourself until the thigh of the front leg is parallel to the ground. The back leg should

be bent. Down slow, pause at the bottom, and up under control. At the top, the front leg should not be locked out.

STEP-UP

Starting Position: Use a box that allows the front leg to be bent at 90 degrees. Place front leg on the top of box with foot flat. Stay tall with chest out and

chin up.

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RDL (Romanian Deadlift)

Starting Position: Place hands in an overhand grip slightly wider than shoulder width. Align the feet under the armpits. At the top, slightly bend the knees and tilt the pelvis so the rear end in extended. Retract the shoulder blades.

Movement: While keeping the back flat, chest out, and head up, tilt over with the bar traveling down the legs until the chest is parallel to the floor. Keep the same slight bend in the knee through the entire movement. Keep the rear end high and push the hips back. Weight should be on the heels. Return to the top under control and repeat. Do not round the back during the movement! Only go down as far as parallel. The movement is not at the waist, but rather at the hips. The hips must rotate backwards.

LEG CURL

Starting Position: Adjust the seat to allow for a full range of motion and so the back does not arch excessively.

Movement: Slowly curl the heels towards the rear end, pause in the contracted position. Be sure to lift the weight and not throw it! Lower the weight

slowly all the way down to the starting position.

BENCH PRESS

Starting Position: Grip the bar at shoulder width or slightly wider. Thumbs wrapped around the bar, hands evenly spaced. Position the bar above the

eyes at the start, arms straight. The feet must remain on the floor, rear end on the bench, and the head and shoulder stationary. Squeeze the shoulder blades together, put the head flat on the bench and feet flat on the floor. Make sure that there are secure collars on each side of the bar and that it is evenly loaded.

Movement: Lower the bar slowly to the nipples. Keep the elbows under the bar. Touch the chest lightly making sure not to bounce. Forcefully, but

under control, press the bar back up to arm length. Be sure no to raise the rear end off the bench while pressing. Slow the bar down when nearing the top so that control is maintained. The elbows must be under and inward slightly of the bar. If they flare out this will put excessive strain on the shoulder joint.

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BARBELL INCLINE PRESS

Starting Position: Grip the bar at shoulder width or slightly wider, thumbs wrapped around the bar, hands evenly spaced. Position the bar above the

eyes at the start, arms straight. The feet must remain flat on the floor, rear end on the bench, and the head and shoulders stationary. Squeeze the shoulder blades together, put the head flat on the bench and feet flat on the floor. Make sure that there are secure collars on each side of the bar and that it is evenly loaded.

Movement: Lower the bar slowly to a point just below the clavicles and just higher than the nipples. Keep the elbows under the bar. Touch the chest

lightly making sure not to bounce. Forcefully, but under control, press the bar back up to arm length. Be sure not to raise the rear end off the bench while pressing. The elbows must be under and inwards slightly of the bar, to prevent excessive strain on the shoulder joint.

DUMBBELL INCLINE PRESS

Starting Position: Grasp two dumbbells of even weight. Set them upright on the thighs. Slowly lie back onto the bench and position the dumbbells

at nipple level. Squeeze the shoulder blades together, put the head flat on the bench and feet flat on the floor. Hand placement can vary from a standard “bench press” grip to one where the hands are angled inwards slightly.

Movement: Press the dumbbells upward under control. When pressing, allow the dumbbells to come towards the mid-line so that they touch lightly

at the top. Pause and lower them back to the starting position . Do not stretch excessively at the bottom. Another version of this exercise has the palms turning toward each other as you press upwards. At the top the palms are facing each other and they rotate away from each other as the dumbbells are lowered. When the set is complete, set the dumbbells back on the thighs upright. Sit up with dumbbells carefully and return them to the rack.

PARALLEL BAR DIPS

Starting Position: Begin at the top, elbows locked, feet off the ground, chest out and the eyes focused straight ahead.

Movement: Lower the body by bending at the elbow and shoulder joint until triceps of parallel to the floor. Move up and down under control and

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BARBELL OR DUMBBELL PUSH PRESS

Starting Position: Grip the bar at shoulder width or slightly wider, thumbs wrapped around the bar, hands evenly spaced. Begin the exercise with the

bar on the upper chest (clavicles). Keep the elbows under the bar. Keep the torso erect and tight. Eyes face straight ahead. Keep the feet flat and solid underneath the body, slightly wider than shoulder width.

Movement: Begin the movement with a slight bend of the knees. Use the strength of the legs, shoulders and arms to forcefully press the weight

overhead. As the bar passes the eyes, slowly push the head “through” to keep the torso erect. Do not lean backwards when pressing. Pause at the top before lowering the barbell back to the shoulders slowly. When using a barbell, it is easiest to take the bar from a rack set at chest height. When using dumbbells, CLEAN them to the shoulders.

DUMBBELL SHOULDER PRESS

Starting Position: Sit on the 90 degree bench with the dumbbells held upright on the thighs. The lifter should use the thighs to “kick” the dumbbells

up to the shoulders. Alternatively the spotter can assist the lifter in getting the dumbbells to this position. The torso should be upright and the tail should be all the way to the back of the bench. The dumbbells can be held like a barbell with the palms facing away from the lifter. Alternatively, the lifter can turn their palms inward slightly or have them turned in entirely so that the palms are facing each other.

Movement: Press the dumbbells forcefully, but under control, to a position overhead. At the top, the arms should be straight and the torso erect. Do

not lean backwards or arch the back excessively when pressing. Pause at the top, then slowly lower the bar back to the starting position at the shoulders. The dumbbells can come towards each other while pressing. Care must be taken not to bang the dumbbells into each other, which may result in a loss of balance.

BARBELL SHOULDER PRESS

Starting Position: Grip the bar at shoulder width or slightly wider, thumbs wrapped around the bar, hands evenly spaced. Begin the exercise with the

bar at the upper chest (clavicles). Keep the elbows under the bar. Keep the torso erect and tight. Eyes facing straight ahead. Keep the feet flat on the floor and the rear end against the back of the bench.

Movement: Press the bar forcefully, but under control, to a position overhead. At the top, the arms should be straight and the torso erect. Do not lean

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POWER SHRUG

Starting Position: Hold the weight with straight arms. Bend the knees and hips to get the bar directly above the knees. Lock into a flat, arched

position. Chest out, chin up.

Movement: This is a simultaneous movement of extending the ankles, knees, and hips and shrugging the shoulders forcefully upward as high as

possible. Pause at the top before lowering the weight, under control, to the starting position. Care should be taken to avoid low back rounding or bending with the arms.

DUMBBELL ROWS

Starting Position: Place the opposite hand on a bench for support. Place feet slightly behind the hips with the knees slightly bent and “soft.” Keep

the rear end up through the entire movement. Back flat and head up. Grasp the dumbbell in one hand.

Movement: Begin the exercise with the weight at arm length. Slowly pull the weight to the chest while squeezing the shoulder blades together.

Attempt to pull the elbows behind the body. Think of the hands as hooks and pull the weight with the upper back muscles. Pause the weight at the chest and slowly lower the weight to the starting position. Avoid using the lower back muscles by not swinging or throwing the weight at the top.

PULL-UPS

Starting Position: Grasp the bar with an overhand grip, palms facing away from the body. The hands should be evenly spaced and shoulder width

apart.

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UPRIGHT ROW

Starting Position: Standing straight. Grasp the bar with a grip that is less than shoulder width. Keep the bar close to the body.

Movement: Pull bar under chin, keeping elbows higher than the hands. Pause briefly at the top. Lower the bar slowly. Keep bar close to the body

through the entire rep. Do not arch back.

DUMBBELL SIDE RAISE

Starting Position: Begin with arms hanging by the side of the body, thumbs pointed straight ahead.

Movement: With arms straight, but not locked at the elbow, raise the arms out to the side until hands are parallel with the shoulders. Pause at the top

and lower weight. Do not rest at the bottom. Do not swing the weight at the top.

PLATE RAISE

Starting Position: Begin with arms hanging between legs. Thumbs pointed toward the ceiling.

Movement: With arms straight, but not locked at the elbow, raise plate until arms are parallel with the ground. Pause at the top and lower weight.

EZ BAR TRICEP EXTENSION

Starting Position: Lie back firmly on bench. Hold the bar evenly on the inside curve with palms facing out.

Movement: Lower the bar slowly to the top of the head with elbows pointing towards the ceiling. Feel a stretch in the triceps before extending

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Strength

Training

Workouts

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OFF- SEASON

9 WEEKS

MID-JANUARY TO MID-MARCH

4 Day Upper/Lower Split

Monday/Thursday - Upper

Tuesday/Friday - Lower

OR

3 Day Upper/Lower/Total Split

Monday - Upper

Wednesday - Lower

Friday - Total

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PHASE I - 4 DAY UPPER/LOWER OFF-SEASON

EXERCISES

WEEK 1 WEIGHT REPS WEEK 2 WEIGHT REPS WEEK 3 WEIGHT REPS WEEK 4 WEIGHT REPS WEEK 5 WEIGHT REPS

BENCH PRESS WUP x 8 WUP x 8 WUP x 8 WUP x 8 WUP x 8

WUP x 5 WUP x 5 WUP x 5 WUP x 5 WUP x 5

Chart 3 x 10 ROWS 3 x 10-15 Db or Mach. SEATED 12/10/8 SHOULDER PRESS Db or Barbell SHRUGS 3 x 15 Db or Barbell Dips 2 x 8-12 PULLDOWNS 2 x 10-15 TRICEP EXTENSION 2 x 12 BICEP CURLS 2 x 12 GRIP/FOREARM 3 x 10 4 x 8 4 x 8 4 x 6 3 x 8-12 3 x 8-12 3 x 8-12 3 x 8-12 10/8/6 12/10/8 10/8/6 12/10/8 3 x 15 3 x 15 3 x 12 3 x 12 2 x 8-12 2 x 8-12 2 x 8-12 2 x 8-12 2 x 8-12 2 x 8-12 2 x 8-12 2 x 8-12 2 x 12 3 x 10 3 x 10 3 x 10 2 x 12 3 x 10 3 x 10 3 x 10

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EXERCISES

WEEK 1 WEIGHT REPS WEEK 2 WEIGHT REPS WEEK 3 WEIGHT REPS WEEK 4 WEIGHT REPS WEEK 5 WEIGHT

EXPLOSIVES - Choose 1 BOX JUMPS 3 x 5 3 x 5 3 x 5 3 x 5 3 x 5 OR CONE HOPS 3 x 10 3 x 10 3 x 10 3 x 10 3 x 10 NECK FT 2x10 FT 2x10 FT 2x10 FT 2x10 FT 2x10 RT 2x10 RT 2x10 RT 2x10 RT 2x10 RT 2x10 LT 2x10 LT 2x10 LT 2x10 LT 2x10 LT 2x10 BK 2x10 BK 2x10 BK 2x10 BK 2x10 BK 2x10

LEG PRESS WUP x8 WUP x8 WUP x8 WUP x8 WUP x8

WUP x5 WUP x 5 WUP x5 WUP x5 WUP x5

Chart 3 x 10 3 x 10 4 x 8 4 x 8 4 x 6 RDL 2 x 12 2 x 12 2 x 12 2 x 10 2 x 10 Lt Wt. DB LUNGE 2 x 15 2 x 15 2 x 15 2 x 20 2 x 20

steps steps steps steps steps

INNER THIGH 2 x 15 2 x 15 2 x 15 2 x 15 2 x 12 CALF RAISE 50 50 50 50 50 ANKLE FLEXION 10 10 10 10 10 MR

MED BALL ABS 100 125 125 150 150

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EXERCISES

INCLINE Chart Bench

BARBELL 10/8/6/4 10/8/6/4 10/8/6/4 10/8/6/4 Press OR 225/185 DUMBBELL 12/10/8 10/8/6 12/10/8 10/8/6 2 x Max PULL UPS 2 x 6-12 2 x 6-12 2 x 6-12 2 x 6-12 2 x 6-12 CLOSE GRIP 2 x 12 2 x 12 2 x 10 2 x 10 2 x 10 BENCH PRESS SHRUGS 3 x 15 3 x 15 3 x 15 3 x 12 3 x 12 UPRIGHT ROWS 2 x 15 2 x 12 2 x 12 2 x 12 2 x 10 DB SIDE RAISES 2 x 12 2 x 12 2 x 10 2 x 10 2 x 10 TRICEP EXTENSION 2 x 12 2 x 12 3 x 10 3 x 10 3 x 10 BICEP CURLS 2 x 12 2 x 12 3 x 10 3 x 10 3 x 10 BODY WEIGHT 150 150 150 200 200

(25)

EXERCISES

EXPLOSIVES - Choose 1 BOX JUMPS 3 x 5 3 x 5 3 x 5 3 x 5 3 x 5 or CONE HOPS 3 x 10 3 x 10 3 x 10 3 x 10 3 x 10 NECK FT 2x10 FT 2x10 FT 2x10 FT 2x10 FT 2x10 RT 2x10 RT 2x10 RT 2x10 RT 2x10 RT 2x10 LT 2x10 LT 2x10 LT 2x10 LT 2x10 LT 2x10 BK 2x10 BK 2x10 BK 2x10 BK 2x10 BK 2x10

Same Wt. 15/10 15/10/8 15/12/10 15/15/10 15/15/15 LEG CURL 2 x 10-15 2 x 10-15 2 x 10-15 2 x 8-12 2 x 8-12 SINGLE LEG 2 x 10-15 2 x 10-15 2 x 10-15 2 x 10-15 2 x 10-15 SQUATS INNER THIGH 2 x 15 2 x 15 2 x 15 2 x 15 2 x 15 HIP FLEXION 10 10 10 10 10 MANUAL RESISTANCE CALF RAISE 50 50 50 75 75

MED BALL ABS 100 125 125 150 150

(26)

PHASE II - 4 DAY UPPER/LOWER OFF-SEASON

EXERCISES

WEEK 6 WEIGHT REPS WEEK 7 WEIGHT REPS WEEK 8 WEIGHT REPS WEEK 9 WEIGHT REPS WEIGHT REPS

EXPLOSIVES - Choose 1

SHRUG PULL ALL ALL ALL ALL ALL

MED BALL BP 3 x 5 3 x 5 3 x 5 3 x 5 3 x 5

Chart 4 x 6 4 x 5 4 x 5 5/3/3/3 5/3/3/3 ROWS 3 x 6-10 3 x 6-10 3 x 6-10 3 x 6-10 3 x 6-10

PUSH PRESS Same Wt. 4 x 5 4 x 5 4 x 5 4 x 5 4 x 5

OR SHOULDER PRESS 10/8/6 10/8/6 3 x 8 3 x 8 3 x 8 SHRUGS 3 x 10 3 x 10 3 x 8 3 x 8 3 x 8 PULLDOWNS 2 x 6-10 2 x 6-10 2 x 6-10 2 x 4-7 2 x 4-7 TRICEP EXTENSION 3 x 10 3 x 10 3 x 8 3 x 8 3 x 8 BICEP CURLS 3 x 10 3 x 10 3 x 8 3 x 8 3 x 8 GRIP/FOREARM

(27)

EXERCISES

EXPLOSIVES - Choose 1 JAMMER EXTENSION 3 x 5 3 x 5 3 x 5 3 x 5 3 x 5 BOX JUMP 3 x 10 3 x 10 3 x 10 3 x 10 3 x 10 NECK FT 2x10 FT 2x10 FT 2x10 FT 2x10 FT 2x10 RT 2x10 RT 2x10 RT 2x10 RT 2x10 RT 2x10 LT 2x10 LT 2x10 LT 2x10 LT 2x10 LT 2x10 BK 2x10 BK 2x10 BK 2x10 BK 2x10 BK 2x10

SQUAT WUP x8 WUP x8 WUP x8 WUP x8 WUP x8

Chart 4 x 6 4 x 5 4 x 5 5/3/3/3 5/3/3/3 RDL 2 x 10 2 x 10 2 x 8 2 x 8 2 x 8 DB LUNGE 2 x 20 2 x 20 2 x 20 2 x 20 2 x 20

MED BALL ABS 175 175 200 200 200

(28)

EXERCISES

WEEK 6 WEIGHT REPS WEEK 7 WEIGHT REPS WEEK 8 WEIGHT REPS WEEK 9 WEIGHT REPS WEEK10 WEIGHT REPS

INCLINE Bench BARBELL 5 x 5 5 x 5 5 x 5 Press 5 x 5 225/185 DUMBBELL 10/8/6 3 x 8 3 x 8 2 x Max 3 x 8 PULL UPS 2 x 6-12 2 x 6-12 2 x 6-12 2 x 6-12 2 x 6-12 CLOSE GRIP 2 x 10 2 x 8 2 x 8 2 x 8 2 x 8 BENCH PRESS SHRUGS 3 x 10 3 x 10 3 x 8 3 x 8 3 x 8 UPRIGHT ROWS 2 x 10 2 x 10 2 x 8 2 x 8 2 x 8 DB SIDE RAISES 2 x 10 2 x 12 2 x 15 2 x 15 2 x 15 TRICEP EXTENSION 3 x 10 3 x 10 3 x 8 3 x 8 3 x 8 BICEP CURLS 3 x 10 3 x 10 3 x 8 3 x 8 3 x 8 BODY WEIGHT 200 225 225 250 250 ABS

(29)

EXERCISES

EXPLOSIVES - Choose 1 BOX JUMPS 3 x 5 3 x 5 3 x 5 3 x 5 3 x 5 CONE HOPS 3 x 10 3 x 10 3 x 10 3 x 10 3 x 10 NECK FT 2x10 FT 2x10 FT 2x10 FT 2x10 FT 2x10 RT 2x10 RT 2x10 RT 2x10 RT 2x10 RT 2x10 LT 2x10 LT 2x10 LT 2x10 LT 2x10 LT 2x10 BK 2x10 BK 2x10 BK 2x10 BK 2x10 BK 2x10

3 x 8-12 3 x 8-12 3 x 8-12 3 x 8-12 3 x 8-12 LEG CURL 2 x 8-12 2 x 8-12 2 x 6-10 2 x 6-10 2 x 6-10

SINGLE LEG SQUAT 2 x 15 2 x 15 2 x 15 2 x 12 2 x 12

OR STEP UP 2 x 15 2 x 15 2 x 15 2 x 12 2 x 12 INNER THIGH 2 x 15 2 x 15 2 x 15 2 x 15 2 x 12 HIP FLEXION 2 x 15 2 x 15 2 x 15 2 x 15 2 x 15 CALF RAISE 50 50 50 50 50

MED BALL ABS 175 175 200 200 200

(30)

PHASE I - 3 DAY UPPER/LOWER/TOTAL OFF-SEASON

EXERCISES

MED BALL BP 3 x 5 3 x 5 3 x 5 3 x 5 3 x 5

Chart 3 x 10 3 x 10 4 x 8 4 x 8 4 x 6 ROWS 3 x 10-15 3 x 8-12 3 x 8-12 3 x 8-12 3 x 8-12

OR SHOULDER PRESS 12/10/8 10/8/6 12/10/8 10/8/6 12/10/8 SHRUGS 3 x 15 3 x 15 3 x 15 3 x 12 3 x 12 PULLDOWNS 2 x 10-15 2 x 8-12 2 x 8-12 2 x 8-12 2 x 8-12 TRICEP EXTENSION 2 x 12 2 x 12 3 x 10 3 x 10 3 x 10 BICEP CURLS 2 x 12 2 x 12 3 x 10 3 x 10 3 x 10 GRIP/FOREARM BODY WT. ABS 150 150 150 200 200

(31)

EXERCISES

EXPLOSIVES - Choose 1 JAMMER EXTENSION 3 x 5 3 x 5 3 x 5 3 x 5 3 x 5 BOX JUMP 3 x 10 3 x 10 3 x 10 3 x 10 3 x 10 NECK FT 2x10 FT 2x10 FT 2x10 FT 2x10 FT 2x10 RT 2x10 RT 2x10 RT 2x10 RT 2x10 RT 2x10 LT 2x10 LT 2x10 LT 2x10 LT 2x10 LT 2x10 BK 2x10 BK 2x10 BK 2x10 BK 2x10 BK 2x10

SQUAT WUP x8 WUP x8 WUP x8 WUP x8 WUP x8

Chart 3 x 10 3 x 10 4 x 8 4 x 8 4 x 6 RDL 2 x 12 2 x 12 2 x 12 2 x 10 2 x 10 DB LUNGE 2 x 15 2 x 15 2 x 15 2 x 20 2 x 20

MED BALL ABS 100 125 125 150 150

(32)

EXERCISES

JAMMER EXTENSION ALL ALL ALL ALL ALL

SHRUG PULL 3 x 5 3 x 5 3 x 5 3 x 5 3 x 5 NECK FT 2x10 FT 2x10 FT 2x10 FT 2x10 FT 2x10 RT 2x10 RT 2x10 RT 2x10 RT 2x10 RT 2x10 LT 2x10 LT 2x10 LT 2x10 LT 2x10 LT 2x10 BK 2x10 BK 2x10 BK 2x10 BK 2x10 BK 2x10

DEADLIFT WUP x8 WUP x8 WUP x8 WUP x8 WUP x8

Same Wt. 15/10 15/10/8 15/12/10 15/15/10 15/15/15 LEG CURL 2 x 10-15 2 x 10-15 2 x 10-15 2 x 8-12 2 x 8-12 LEG PRESS 2 x 10-15 2 x 10-15 2 x 10-15 2 x 10-15 2 x 10-15 INCLINE Bench BARBELL 10/8/6/4 10/8/6/4 10/8/6/4 10/8/6/4 Press 225/185 DUMBBELL 12/10/8 10/8/6 12/10/8 10/8/6 2 x Max PULL UPS 2 x 6-12 2 x 6-12 2 x 6-12 2 x 6-12 2 x 6-12 UPRIGHT ROWS 2 x 15 2 x 12 2 x 12 2 x 12 2 x 10 DIPS 2 x 10-15 2 x 10-15 2 x 10-15 2 x 8-12 2 x 8-12

(33)

PHASE II - 3 DAY UPPER/LOWER/TOTAL OFF-SEASON

EXERCISES

MED BALL BP 3 x 5 3 x 5 3 x 5 3 x 5 3 x 5

Chart 4 x 6 4 x 5 4 x 5 5/3/3/3 5/3/3/3 ROWS 3 x 6-10 3 x 6-10 3 x 6-10 3 x 6-10 3 x 6-10

OR SHOULDER PRESS 10/8/6 10/8/6 3 x 8 3 x 8 3 x 8 SHRUGS 3 x 10 3 x 10 3 x 8 3 x 8 3 x 8 PULLDOWNS 2 x 6-10 2 x 6-10 2 x 6-10 2 x 4-7 2 x 4-7 TRICEP EXTENSION 3 x 10 3 x 10 3 x 8 3 x 8 3 x 8 BICEP CURLS 3 x 10 3 x 10 3 x 8 3 x 8 3 x 8 GRIP/FOREARM BODY WT. ABS 200 225 225 250 250